I’m so sorry that my blogs are becoming less frequent!! I’ve been flat out with assignments and trying to keep on top of study (a never-ending struggle) so unfortunately I haven’t had the time to dedicate an hour or so to writing blog posts!!
Motivation: Amanda Adams
I felt like I was in a bit of a rut with my training so I did a bit of searching and found this training program – Greg Plitt’s MFT28 (http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html). It is INTENSE!!! He is really enthusiastic and motivating though, and I find it really helpful to watch the videos. My boyfriend is doing it with me via long distance, which is nice :).
I have HEAPS of recipes to share with you!! I think it’ll be easiest if I break them up into a few per post though (don’t want to overwhelm you!!)
High Fibre Cinnamon Protein Pancakes (chocolatechillimango.com) – these are really yummy and really filling
Serves 1-2
100g egg whites
40g pea protein
10 grams psyllium husk
250mL unsweetened almond milk
1/2 tsp cinnamon
1/2 tsp vanilla whey protein powder
Stevia, to taste
Whisk together the ingredients
If necessary, add a little more milk or water if the batter is too thick
Cook the pancakes in a non-stick pan
Serve topped with whatever you like (I used flaxseed oil because I’m ADDICTED!)
Nutritional info: per serve (without toppings)
Calories: 146.7
Total fat: 2.2g (0.5g sat)
Total carbs: 5.5g (4.9g fibre!)
Sugar: 0.4g
Protein: 25.4g
Blueberry Almond Protein Muffins (chocolatechillimango.com) – I absolutely LOVE these!! Super fluffy, super tasty, super healthy!!! Awesome muffins 🙂
Serves 12
250g almond meal
20 serves Stevia (a lot, I know…)
3 tsp baking powder
150g blueberries (I used frozen)
200mL unsweetened almond milk
1 egg
1 tbsp vanilla essence
1/2 scoop vanilla whey powder
1/2 scoop vanilla casein powder
Preheat oven to 200 degrees Celsius
Mix together dry ingredients
Whisk together the wet ingredients in a separate bowl
Add wet to dry, then mix lightly (do not overbeat)
Toss in the blueberries
Pour the batter into lined muffin tins
Bake for 20-25 minutes until golden and toothpick comes out clean
Cool on a wire rack before turning out
Nutritional info: per 1 muffin
Calories: 151
Total fat: 11.4 (1.1g sat)
Total carbs: 7.9g
Sugar: 2.2g
Protein: 7.4g
Chicken with Cauliflower and Olives (www.elanaspantry.com) – pretty self explanatory haha and yum!
Serves 4
500g chicken breast
1 bunch fresh thyme sprigs
1/2 head cauliflower – cut into florets
1 spring onion – finely chopped
2 tbsp extra virgin olive oil
1/2 tsp salt
1 tsp black pepper
Zest of 1 lemon
1/4 cup fresh lemon juice
1/2 cup kalamata olives – pitted
3 cloves garlic – minced
Spread thyme sprigs evenly in the bottom of a 7×11 baking dish
Place chicken over thyme and scatter cauliflower around chicken
In a small bowl, combine spring onion, oil, salt, pepper, lemon zest and juice, olives and garlic
Pour this mixture over the chicken and cauliflower
Refrigerate for at least 1 hour
Preheat oven to 200 degrees
Bake for 45-55 minutes, until chicken is cooked through
Nutritional info: per serve
Calories: 246.8
Total fat: 8.1g (2.0g sat)
Total carbs: 6.0g
Sugar: 1.5g
Protein: 37.5g
Dense Aduki Chocolate Cake (www.proteinpow.com) – this is super super dense!! I think next time I’ll add more sweetener because it was a bit too bitter for me
Serves 8
1 can aduki (or black) unsalted beans – cooked
1/2 cup liquid egg whites
1/2 cup chocolate whey protein powder
300g low-fat cottage cheese
12 cup cocoa powder
10 serves Stevia
3 tbsp coconut flour
1 tsp baking powder
Preheat oven to 170 degrees
Blend everything together and pour into a greased cake pan
Bake for 40-45 minutes or until toothpick comes out clean (don’t overbake!!)
Sprinkle some cocoa on top to serve!
Nutritional info: per serve
Calories: 149.7
Total fat: 3.2g (2.2g sat)
Total carbs: 11.0g
Sugar: 2.1g
Protein: 16.8g
Vanilla Cupcakes (www.dessertswithbenefits.com) – these are pretty scrumptious (though have nothing on the blueberry almond muffins above…)
Serves 11
1 cup unsweetened almond milk
3 tbsp unsweetened applesauce
3 tbsp coconut oil
3/4 cooking Stevia
2 tsp vanilla essence
1 tsp almond essence (I left this out)
1/4 cup arrowroot starch
2 tbsp ground flaxseed
1/2 cup brown rice flour
1/2 cup quinoa flour
1/3 cup almond flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp xanthan gum (I left this out)
1/4 tsp salt
Preheat the oven to 180 degrees and line a cupcake tin with 11 paper liners
Whisk together almond milk, applesauce, oil, sweetener, vanilla and almond essence
Whisk on medium speed for about 1 minute
In a small bowl, whisk together the starch and flax
Slowly add this starch/flax mixture to the almond milk/applesauce mixture
Whisk on low for about 1 minute
In a medium-sized bowl, whisk together the brown rice flour, quinoa flour, almond flour, baking powder, baking soda, xanthan gum and salt
Slowly add to the almond milk/applesauce/flax mixture on low speed
When it is all incorporated, increase the mixer speed to high and whip for about 20 seconds
Scoop batter into cupcake liners
Bake for ~30minutes or until surface springs back when tapped
Remove cupcakes from tin and let cool on a wire rack
I decided to add my own person touch by pressing a raspberry into the centre of each muffin before I cooked them… don’t ask me why!! But it tasted awesome 🙂
Nutritional info: per serve (without raspberries)
Calories: 132.8
Total fat: 7.9g (4.8g sat)
Total carbs: 12.7g
Sugar: 0.8g
Protein: 2.3g
Oh and guess what? I’m now a Sweat Pink Ambassador 🙂 check us out at www.fitapproach.com
I haven’t been sticking to my eating and exercise plan super well lately (as those on my facebook page may know..) but the thing to keep in mind is to not give up – to keep on keeping on!! Tomorrow’s another day 🙂 x
learnlovelift 